A few weeks ago I was approached by an Ellicott City (Howard County) woman who was looking for a strength and conditioning coach to take her and her friends through a “boot camp” type workout. The highly motivated group of ladies, with an average age in the upper 30’s, are former athletes trying to get back in shape as well as weekend warriors who want to accelerate their game. They participate in a variety of sports such as basketball, tennis, triathlons, and ½ marathons.
Although this type of program wasn’t one of my existing offerings, I decided to accept the challenge of creating a workout that fulfilled their varying needs. I structured the workouts the same way I would prepare a group of athletes for a competition. In order to meet their goals, I also incorporated strength training exercises into the format.
My group conditioning workout combines activities for cardiovascular endurance and muscular strength. It challenges your muscles, heart, and lungs. The combination of a strenuous exertion with little or no rest periods will produce high levels of strength, flexibility, and endurance. The workouts are intense but they are appropriate for the conditioning level of the participant.
The "Howard County Housewives" recently completed the following workout on a basketball court:
Mini-band walk +
Dynamic warm-up +
Agility ladder drills which included plyometrics +
Then:
Line Drill +
Shoulder tap +
Wall sit with 10 or 20 lb. sandbag on shoulders +
Brachiation with mini-bands on wrists performed on a balance beam +
Ball slam @ 6 lb. medicine ball +
Towel push ½ court and back +
Right angle push-ups +
Repeat for 3 rounds (1 minute rest after each round)
Notes:
Seven stations were set-up on a basketball court. Each athlete had their own station and rotated until all stations were completed. Each exercise lasted until the Line Drill was finished (approximately 34 seconds). The rest interval between exercises was 15 seconds. The procedure for the Line Drill starts with the athlete on the the near baseline and makes four consecutive trips: 1) from the near baseline to near free throw line and return: 2) from near baseline to mid court line and return: 3) from near baseline to far free throw line and return: 4) from near baseline to far baseline and return (150 yds. of running).
Line Drill times
E.C. #1 0:30 #2 0:30 #3 0:32
M.G. #1 0:36 #2 0:36 #3 0:35
P. M. #1 0:34 #2 0:33 #3 0:35
J.M. #1 0:35 #2 0:34 #3 0:34
C.P. #1 0:35 #2 0:34 #3 0:36
T.R. #1 0:34 #2 0:33 # 0:32
L.S. #1 0:35 #2 0:34 #3 0:37
Warning: Athletes should be in fairly good shape before they try this routine.
Although this type of program wasn’t one of my existing offerings, I decided to accept the challenge of creating a workout that fulfilled their varying needs. I structured the workouts the same way I would prepare a group of athletes for a competition. In order to meet their goals, I also incorporated strength training exercises into the format.
My group conditioning workout combines activities for cardiovascular endurance and muscular strength. It challenges your muscles, heart, and lungs. The combination of a strenuous exertion with little or no rest periods will produce high levels of strength, flexibility, and endurance. The workouts are intense but they are appropriate for the conditioning level of the participant.
The "Howard County Housewives" recently completed the following workout on a basketball court:
Mini-band walk +
Dynamic warm-up +
Agility ladder drills which included plyometrics +
Then:
Line Drill +
Shoulder tap +
Wall sit with 10 or 20 lb. sandbag on shoulders +
Brachiation with mini-bands on wrists performed on a balance beam +
Ball slam @ 6 lb. medicine ball +
Towel push ½ court and back +
Right angle push-ups +
Repeat for 3 rounds (1 minute rest after each round)
Notes:
Seven stations were set-up on a basketball court. Each athlete had their own station and rotated until all stations were completed. Each exercise lasted until the Line Drill was finished (approximately 34 seconds). The rest interval between exercises was 15 seconds. The procedure for the Line Drill starts with the athlete on the the near baseline and makes four consecutive trips: 1) from the near baseline to near free throw line and return: 2) from near baseline to mid court line and return: 3) from near baseline to far free throw line and return: 4) from near baseline to far baseline and return (150 yds. of running).
Line Drill times
E.C. #1 0:30 #2 0:30 #3 0:32
M.G. #1 0:36 #2 0:36 #3 0:35
P. M. #1 0:34 #2 0:33 #3 0:35
J.M. #1 0:35 #2 0:34 #3 0:34
C.P. #1 0:35 #2 0:34 #3 0:36
T.R. #1 0:34 #2 0:33 # 0:32
L.S. #1 0:35 #2 0:34 #3 0:37
Warning: Athletes should be in fairly good shape before they try this routine.
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Completing the push-up only to start the row.
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